Nutritional Advice for Improved Sleep: Top 5 Meals that Increase Melatonin Synthesis

Your brain releases the necessary hormone melatonin in reaction to darkness. You may encourage its secretion by exposing yourself to sunlight, resting in a dark room, controlling your stress, and consuming meals high in magnesium.

1. Chamomile tea

Drinking a cup of chamomile tea before going to bed will help promote melatonin production and relaxation. It has apigenin, which interacts with brain receptors to lessen anxiety and encourage relaxation.

2. Nutmeg

A common spice that’s frequently used in Indian cooking, nutmeg can help promote sleep. Myristicin, which is present in it, may produce mildly euphoric effects.

3. Cardamom

Also referred to as elaichi, this amazing spice will help guarantee that you have a restful night’s sleep. It smells good and puts you to sleep. It may also be beneficial to the digestive system.

4. Coriander seeds

Magnesium, which is present in dhaniya or coriander seeds, calms the nervous system.

5. Ashwagandha

Considered a powerful herb in Ayurveda, Ashwagandha lowers cortisol levels—a stress hormone generated by the body—by encouraging relaxation and enhancing the quality of sleep.